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As a boxer, it is crucial that I breath while under fire. Breath? you say. Of course you have to breath. Every body breathes. But did you know that breathing while exercising is different than just breathing as you do thousands of times a day all day long? What I'm talking about is breathing from your diaphragm, which is crucial while being active. And here's how:

Breath through your nose and out of your mouth. If you mouth breath, which is common while exercising, your are gulping air. This forces you to breath out of the top of your chest, which causes your chest to tighten. When your chest tightens, your muscles constrict, which then causes you to feel heavy in your legs, arms and chest, and can cause you to feel light-headed. This results in a feeling very similar to a panic attack.

Make a SSST noise. I used to tell my clients to make a SSSHHh sound when throwing hard power punches. But recently I read an article that said that the SSST sound forces you to breath from your diaphragm. AND IT WAS RIGHT! Give it a try......SEE! You can feel it. This technique does not just apply to boxers. Do it when performing any dynamic move such as ball slams or burpees, it even works well with crunches and push-ups. I promise you will feel the difference.

Practice and think about breathing.Sounds ridiculous right? But practice makes perfect. Since breathing during exercise requires a different tempo, we have to teach ourselves to do it, which requires us to have to think about something our body does involuntarily.

Grocery shopping: You either love it or you hate it. Either way, you've got to eat. Cooking and preparing more food at home is a great way to shape up your diet. When it comes time to cruise your supermarket's aisles, here are six simple steps to become a better grocery shopper.

Don't Forget About Frozen and Canned Foods

Have you heard the recommendation to "shop the perimeter" at your grocery store? The idea here is that more fresh produce, lean meats and wholesome dairy foods are found on the outer aisles of the store and that processed and packaged less healthful food line the inner aisles. But don’t forget that the middle aisles harbor some really good options, too, especially when it comes to frozen and canned foods.

About one-third of American children ages 10 to 17 are overweight or obese, according to the Centers for Disease Control and Prevention, and fewer than 25% of children get the recommended 60 minutes of moderate-intensity physical active per day recommended by the American Medical Association.

WOULD YOU LIKE your child to join our JUMP ROPE PROGRAM?

Boys and Girls aged 6-12 of all skill levels are invited to participate in “Jump Rope For Fun and Fitness” Jumping rope is a wonderful lifetime fitness activity. Join Lindsey as she shares her “smart sequencing” approach to jumping rope. Her classes help anyone; of any skill level learn the steps to basic, intermediate and advanced level jump rope skills.

SIGN UP FOR NOW FOR A SIX WEEK SESSION.

ONLY 6 SPOTS – TUESDAY NIGHTS AT 6:00PM

BEGINS JANUARY 9TH (ONLY $108), AND SECOND CHILD IN FAMILY GETS 25% OFF!!

Here’s what Lindsey’s program offers for kids aged 6 and older

Our hour-long “Rope Jumping for Fun and Fitness”classes include instruction and demonstrations in:

Single Rope Skills

Partner Routines

Double Dutch Jumping

Long Rope Skills

Group Games

Group Choreography and More

Kids work together in a fun and rewarding environment of goal setting, best effort and team building. Play games, learn skills, develop new skills and stay fit in our fun-filled high energy program that really gets you jumpin! Our program is open to kids aged 6 and older. The length of a single class is one hour. Typical sessions run 6 weeks.

Kevin and I cannot tell you how much we appreciated you coming out on “Move” Saturday to pack and haul CYB to its new location. We could not have done it without you! You are CYB family to us. We hope you feel the same way.

We are so excited about the new facility and potential for new and challenging fitness programs that were not possible in our petite studio that we loved, and where we got our start.

It is about new beginnings....for us...and for you. Each day is a fresh new start to our fitness adventure together.

Spring Into Summer with Us!

Trade in your heavy coat, long sleeves and gloves for shorts and a tank top! Hibernation is over and Spring is about to spring! Focus on the NOW! If Winter is not your season, use Spring to build a solid fitness foundation for your summertime fun! Let this be the year!!

Feel like you’ve been exercising for eternity but still can’t lose weight? You’re doing it wrong. Personal trainer Nardia Norman, author of “Fat Attack: The Secrets Behind The World’s Biggest Loser,” has seen the inside of many gyms during her career. Here are her hard truths when it comes to getting results.